Protein boosted vegetable stir fry

Posted 18/10/2016
Serves 10

Pre cooked Rice and Lupin Flakes Blend (cooking method on right)
1 egg, lightly whisked (seasoned with pepper)
1 cup (140g) capsicum, diced
2 stalks spring onions, sliced on the diagonal
1 cup shredded cabbage (red is great for a burst of colour)
1 cup corn and peas
1 cup shredded kale leaves
2 large cloves of garlic
2 red chillies de – seeded and finely chopped
60g ham, cooked prawns, bacon or protein of choice (if using bacon this should be sautéed with veggies)
2 tbs soy sauce
1 tbs oil for frying
Handful of fresh coriander for garnish

  1. Heat 1 tsp of oil on a small non-stick fry pan. When pan is hot, pour egg and swirl to form a thin ‘crepe’ like layer. Allow to cook for less than a minute in the fry pan, flip carefully with an egg flip – working relatively quickly so as not to overcook the egg.  Cook for another 40 seconds before moving omelette to a chopping board and shredding into strips.
  2. Heat remainder of the oil over a much larger frypan (wok and non stick if possible). When hot add the capsicum and red cabbage (and bacon if using) and toss for 15 seconds. Then add kale, garlic and chillies, toss for 30 seconds before adding peas, corn and prawns.  Stir to combine.
  3. Add the rice and Lupin Flakes blend and soy sauce to season and continue stirring together until well combined. Finally, add spring onion, ham and egg and toss to combine all ingredients.
  4. Garnish with fresh coriander and serve.

Pre cooked Rice and Lupin Flakes Blend

½ cup basmati rice (pre rinsed – optional)
¼ cup Lupin Flakes
1 ½ cups water
Pinch of salt

Cook in a rice cooker as per usual.
When rice and Lupin Flakes blend is cooked – transfer to a baking dish, spread evenly and fluff with a fork to allow rapid cooling.
Rice and lupin blend should be cool before adding to stir fry.

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